Workouts
Every session from the programmes, each listed once. Search by distance or kind of run, and narrow by level and length. Each one is paced for you and runs with voice coaching.
What are you training for?
115 workouts
First runs
Run-walk sessions and first continuous runs, with no pace to hit: the way into running.
- Run-walk · 90s, 3 min, 90s, 3 min~30 min
Runs of 90s to 3 min, with walks between.
In Couch to 5K
- Continuous run · 20 min~30 min
20 minutes of running without a walk.
In Couch to 5K
- Run-walk · 8 x 1 min~30 min
8 runs of 1 min, walking 90s between.
In Couch to 5K
- Run-walk · 6 x 90s~30 min
6 runs of 90s, walking 2 min between.
In Couch to 5K
Easy runs
Conversational running, some finished with strides. Most of the training in any plan.
- Easy run · 20 min~20 min
20 minutes at a pace you could chat at.
In Sub-25 5K, Sub-20 5K and 9 more
- Easy run with strides · 20 min~30 min
20 minutes easy, then 6 short, quick strides.
In Sub-25 5K, Sub-20 5K and 8 more
- Easy run · 30 min~30 min
30 minutes at a pace you could chat at.
In Sub-25 5K, Sub-20 5K and 8 more
- Easy run with strides · 30 min~40 min
30 minutes easy, then 6 short, quick strides.
In Sub-20 5K, 10K: beginner and 6 more
Long runs
The weekend run that builds endurance, some finishing at marathon or goal pace.
- Long run · 6 km~40 min
6 km steady: time on your feet.
In Sub-25 5K and 10K: beginner
- Long run · 8 km~50 min
8 km steady: time on your feet.
In Sub-25 5K, 10K: beginner and 2 more
- Long run · 10 km~1 h 5 min
10 km steady: time on your feet.
In Sub-25 5K, Sub-20 5K and 3 more
- Long run · 12 km~1 h 15 min
12 km steady: time on your feet.
In Sub-20 5K, Sub-18 5K and 5 more
Progression runs
Runs that start easy and finish fast, to teach pacing and the negative split.
- Progression run · 30 min~30 min
15 min easy, 10 min steady, 5 min at threshold.
In 10K: beginner and Speed sharpener
- Progression run · 40 min~40 min
15 min easy, 15 min steady, 10 min at threshold.
In 10K: beginner, 10K: intermediate and 1 more
- Pace stepper · 4 km~40 min
Four kilometres, each one faster: easy to 5K pace.
In 10K: intermediate and Speed sharpener
Tempo and threshold
Comfortably hard running at threshold pace, continuous or broken into cruise intervals.
- Tempo run · 15 min~35 min
15 minutes comfortably hard, at threshold pace.
In Sub-25 5K, 10K: beginner and 2 more
- Tempo run · 20 min~40 min
20 minutes comfortably hard, at threshold pace.
In Sub-25 5K, Sub-20 5K and 9 more
- Tempo run · 25 min~45 min
25 minutes comfortably hard, at threshold pace.
In Sub-25 5K, Sub-20 5K and 8 more
- 3 x 8 min cruise intervals~45 min
3 x 8 minutes at threshold pace, 1 min jogs.
In Sub-25 5K, Sub-20 5K and 4 more
Intervals
Repeats at 5K, goal or marathon pace with recoveries between, from 400m to 5 km.
- 4 x 400m at goal pace~35 min
4 x 400m at goal pace, 90s easy jogging.
In Sub-25 5K, 10K: intermediate and 1 more
- 4 x 600m at goal pace~40 min
4 x 600m at goal pace, 90s easy jogging.
In Sub-20 5K, Sub-18 5K and 1 more
- 6 x 400m at 5K pace~40 min
6 x 400m at 5K pace, 90s easy jogging.
In Sub-25 5K
- 4 x 800m at 5K pace~40 min
4 x 800m at 5K pace, 90s easy jogging.
In Sub-25 5K
Pyramids and ladders
Reps that change length and pace as they go, to practise changing gear.
Speed and sprints
Short reps at mile pace, sprints and hill sprints, for power and running economy.
- Sprint intervals · 8 x 30s~30 min
Eight 30-second sprints, walking a minute between.
In Speed sharpener
- Hill sprints · 8 x 20s~35 min
Eight 20-second sprints up a steep hill, walking back down.
In Speed sharpener
- 10 x 200m at mile pace~40 min
10 x 200m at mile pace, 1 min easy jogging.
In Speed sharpener
- 8 x 400m at mile pace, walking recovery~45 min
8 x 400m at mile pace, 1 min walking.
In Speed sharpener
Races and time trials
Race day at goal pace, or a time trial to measure your fitness and set your paces.
- Race day · 5K~25 min
The 5K at goal pace, from the gun.
In Sub-25 5K, Sub-20 5K and 2 more
- Race day · 10K~50 min
The 10K at goal pace, from the gun.
In 10K: beginner and 10K: intermediate
- Race day · half marathon~1 h 45 min
The half marathon at goal pace, from the gun.
In Half marathon: beginner, Half marathon: intermediate and 1 more
- Race day · marathon~3 h 30 min
The marathon at goal pace, from the gun.
In Marathon: beginner, Marathon: intermediate and 1 more